Feeling upset, annoyed, and irritated when things aren't going your way is normal. But frustration can also make it harder to get things done, interfering with your ability to move forward. 

That's why it's so important to develop a positive attitude to help you triumph even in frustrating situations. Here are some things you can try, that may help.


Take Deep Breaths

When you feel negative or down, a simple series of deep breaths can help you re-center and focus. Check out the Confidant Mindfulness section to learn more about some breathing techniques. 


Remember, Emotions Are Temporary

Remind yourself that this, too, will pass just like other difficult moments in your life. Say it out loud, even to help break the tension of the moment.


Avoid All-or-Nothing Thinking

Also known as black-and-white thinking, all-or-nothing thinking relies on the erroneous assumption that things fall neatly into one extreme or the other. The truth is that life is full of gray areas, and you have to get comfortable with that.


Envision a Positive Future

Spend a few minutes a few times a week envisioning a positive future for yourself. Think about what you want in the future. Consider writing down a list of things you would love to accomplish or crafting a vision board collage.


Look for a Silver Lining

When something bad happens, or we let someone down, it can be hard to look on the bright side.  Even when things go terribly, look for positive takeaways. Did you learn something about yourself in the experience? Do you have new words of wisdom you can impart to others? Can you take pride in how you handle the situation?


Keep a Gratitude Journal

Gratitude is a huge component of keeping a positive mental attitude. Even in the darkest of times, there are nuggets of good and reasons to be thankful. Try writing down at least one thing you are grateful for every day.


Have a Positive Mantra

Studies show positive phrases or images can decrease anxiety and worry. As soon as you feel a pessimistic voice creeping into your head, say your mantra out loud.  


Do Something Selfless

Rise above your own self-interests by doing something that in no way benefits you (save for maybe that amazing feeling you'll get for having done something good for someone else). Donate to a charity you believe in—volunteer with an organization dedicated to improving your community. Doing good makes us feel good.


Take a Social Media Break

Many studies show the links between social media and depression. While social sites allow us to stay in touch with friends and family, they can also lead us to compare ourselves with others, feel ashamed about our choices, and so much more. Taking a break from this constant flow of negativity can be a healthy choice.


Incorporate Positivity

If you choose to stay on or return to social media after a break, be proactive about incorporating positivity in your feeds. Subscribe to accounts that make you feel good. Need inspiration? Do an Instagram search for hashtags that align with your values. 


Take Notes and Keep Going

Developing and maintaining a positive mental attitude is an ongoing journey. Take some notes along the way, detailing what you find works for you and what doesn't. Keep doing what works and make adjustments when things don't. 

Having trouble putting some of these tips into practice? Or are you still struggling with frustration and negativity even after trying them? Download the Confidant Health app and reach out to one of our Confidant therapists. We're here to help.